WOD 191001

Part 1-

Deadlift- 5-5-3-3-2-2

Part 2-

4 rounds for time-
16 DB hang clean & jerk 30/20kg
12 T2B
8 OH lunges- DB

WOD 190930

"Pennies"

For time-
6 Squat cleans
6 Muscle ups
400 Meters run
6 Squat cleans
6 Muscle ups
400 Meters run
6 Squat cleans
6 Muscle ups
400 Meters run
6 Squat cleans
6 Muscle ups

RX=80/45kg

WOD 190929

Part 1-

In teams of 3-
100-150-200-250-300-350-400 meters EACH!!!

Part 2-

For time-
40 American KBS
40 wall balls
80 HRPU
40 wall balls
40 American KBS

WOD 190928

Power-

Hang power clean- Find your MAX OF THE DAY…

Metcon-

For time-
25 Hang power cleans 60/40kg
800 meters run
25 HPC

WOD 190927

Strength-

Pause front squat- 3-3-3-3

Metcon-

4 Rounds of "Cindy"
3 "Devil presses" 50/30kg (this time we use to DB's)
3 Rounds of "Cindy"
6 "Devil presses"
2 Rounds of "Cindy"
9 "Devil presses"
1 Round of "Cindy"
12 "Devil presses"

"Cindy"-
5 pull ups
10  push ups
15 Air squats

WOD 190926

Power & skill-

Split jerk- 3-3-3-2-2-2-1-1-1

Metcon-

10 AMRAP-
5 HPC 60/40kg
3 Shoulders to OH
7 T2B

* Goal is to go UNBROKEN in every set!!!

RX WOD-

15 minutes to build heavy set of-
3 power snatches + 3 OHS

"Open 16.3"-
7 AMRAP-
10 Power snatches 35/25kg
3 bar muscle ups

rest 5 minutes

find your MAX of the day- Squat snatch